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Pervin

@movementwithpg_

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Physiotherapist & Manual Therapist
Yoga Alliance (200h) , YTTP Allround Pilates TT (150h)
📍Cologne
Read my blog here ⬇️

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Welcome to the “Neck Tension Release “! This series of exercises is designed specifically to help alleviate the tension and discomfort that often builds up in the neck, especially for those who spend long hours working at a computer or sitting in one position. Neck tension is a common issue caused by poor posture, repetitive movements, or prolonged periods of sitting without proper support. Over time, these habits can lead to tightness in the muscles surrounding the neck and shoulders, resulting in stiffness, discomfort, and even headaches. Why Neck Tension Happens: Neck tension often occurs due to the strain placed on the neck and upper back muscles when we sit for long periods, particularly when working at a desk or using electronic devices. The forward head posture, where the head juts out towards the screen, puts additional stress on the neck muscles. Over time, this leads to muscle imbalances, tightness, and discomfort. Regular stretching and strengthening exercises can counteract these effects, helping to release tension, improve posture, and prevent long-term issues. Instructions: Follow along with the video, holding each stretch for the recommended time. Perform the exercises gently and within your comfort level, focusing on deep, steady breaths to enhance relaxation.
#neck #necktension #necktensionelief #necktensionrelease #exercise #posture #mobilityexercises #neckpain #neckpainrelief taken in Cologne, Germany by @movementwithpg_

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2 years ago

Please consult with a healthcare professional before beginning any new exercise routine, especially if you have any pre-existing conditions or injuries. Always listen to your body and modify exercises as needed.💕
1.Happy Baby Pose (Ananda Balasana)
Movement: Grab the outer edges of your feet with your hands, keeping your knees bent and bringing them toward your armpits. Allow your lower back to stay connected to the mat as you gently pull your feet down, opening the hips.
Optional movement: Gently rock side to side to massage your lower back.
2. Prone Spinal Extension (Cobra Pose / Bujangasana)
Lie face down (prone) on the mat, with your legs extended back and your hands placed under your shoulders.
Movement: As you inhale, engage your back muscles and slowly lift your chest off the floor, extending your spine. Keep your pelvis and legs grounded, and avoid pushing too hard with your arms. Only rise as far as is comfortable, focusing on a smooth spinal extension.
3. Sciatic Nerve Glide (Lying Position)
Lie on your back with one leg extended and the other bent, holding the back of your thigh with both hands.
Movement: Slowly straighten your knee, lifting your leg toward the ceiling. Alternate between pointing your toes (plantar flexion) and pulling them back toward your shin (dorsiflexion) as you move through the range of motion.
4. Knee Hugs (Single or Double Knee-to-Chest).
Bring both knees toward your chest, wrapping your arms around them. Gently pull your knees closer to your chest, feeling a stretch in your lower back.
5. Lower Back Rotation (Supine Twist)
Slowly lower both knees to one side,turn your head in the opposite direction to deepen the twist. Hold for a few breaths.
6. Piriformis Stretch (Supine Figure-4 Stretch):Cross your right ankle over your left knee, creating a “figure-4” shape. Reach through the gap between your legs and grasp the back of your left thigh with both hands. Gently pull your left thigh toward your chest while keeping your right foot flexed.#healthyback #lowback #lowerback #backexercises #mobilityexercises #wellnessjourney #sciaticarelief #sciatica taken in Cologne, Germany by @movementwithpg_

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2 years ago

1. Classic Child’s Pose (Balasana)
Start in a tabletop position (hands and knees on the mat).
Sit your hips back toward your heels while extending your arms in front.
Rest your forehead on the mat.
Focus on lengthening the spine and relaxing your shoulders as you breathe deeply.
2. Active Child’s Pose :
Begin in a classic Child’s Pose, but walk your hands forward so your arms are fully extended.
Lift your hips slightly off your heels while still maintaining a gentle stretch.
Spread your fingers wide and lift the knuckles off the mat.
Engage your core lightly, allowing a subtle lift in the pelvis while keeping your spine elongated.

3. Resting Child’s Pose
Sit your hips back on your heels.
Fold forward, bringing your torso over your thighs.
Rest your arms alongside your body.
Allow your shoulders to relax fully, and rest your forehead on the mat.
This variation is excellent for deep relaxation, as it encourages inward reflection.
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Child’s Pose (Balasana) is a gentle, restorative yoga pose that offers numerous physical and mental benefits. It helps relieve tension in the lower back, shoulders, and neck, making it excellent for reducing stress and physical discomfort. The pose also gently stretches the hips, thighs, and ankles, gradually improving flexibility. As you fold forward, Child’s Pose lengthens and aligns the spine, decompressing the lower back and offering relief from tightness. This inward-focused posture promotes mindfulness and relaxation, making it perfect for calming the mind, encouraging deep breathing, and enhancing a sense of grounding. Additionally, the gentle pressure on the abdomen can aid digestion, soothing the digestive organs. Its accessibility makes it suitable for all levels, making it an ideal pose for recovery, relaxation, and rejuvenation during or after a yoga practice.
#childspose #yogainspiration #yogaforeveryone #spinestretch #relaxation #yogapractice #yogaeveryday #stretching #happysunday #sundaymotivation #goodmorning #fitnessmotivation taken in Cologne, Germany by @movementwithpg_

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2 years ago

Unwind before sleep -3 ( Hamstrings & Hips) #hamstrings #stretch #stretching #relax #relaxyourmind #yoga #relaxation by @movementwithpg_

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2 years ago

End your day with calm and comfort. These gentle pillow stretches are for relaxing your body, easing tension, and preparing your mind for restful sleep.
#BedtimeStretch #RestorativeYoga #Relaxation #PillowStretches #WindDownRoutine #SleepBetter #StretchAndRelax #EveningSelfCare #UnwindBeforeBed #HealthyHabits” by @movementwithpg_

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2 years ago

From my evening stretch today, while wrapping up the Sunday.
#strecthing #yoga #selflove #selfcare #sunday #evening stretch taken in Innenstadt, Cologne by @movementwithpg_

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2 years ago

The gluteus medius is a key muscle on the outer side of your hip, and it plays a major role in keeping both your knees and hips stable. When the gluteus medius is strong and working well, it helps to hold the hip steady when you’re standing, walking, or running, which also helps protect your knees. Without enough support from the gluteus medius, your hip can shift or drop as you move, causing extra strain on the knee and leading to pain or even injury over time.

This muscle also helps with balance and prevents unnecessary movement in the lower body, especially during weight-bearing activities. Whether you’re climbing stairs, hiking, or simply standing on one leg, a strong gluteus medius keeps everything aligned, making your movements safer and smoother. In short, working on your gluteus medius isn’t just about strengthening your hip; it’s an essential way to keep both your knees and hips healthy and stable.
With these exercises, you can train your gluteus medius at different difficulty levels, allowing you to build strength and stability progressively. Start where you’re comfortable, and increase the intensity as you grow stronger! #gluteusmedius #runner #runnersknee #hipstability #kneestability taken in Cologne, Germany by @movementwithpg_

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2 years ago

No, it’s not for right after waking up; we’re going to wake the muscles up with this exercise! :))
This simple exercise will help improve posture and ease stiffness from long hours of sitting. 🪑✨ Give your shoulders and neck the care they réserve!
Important! Don’t use a theraband which is too heavy!
If you have neck problems or you dont feel comfortable with the movement stay under 150 degree 🤍
Step 1: External Rotation Push:
With your elbows bent, push the theraband outward by rotating your arms externally (pull your hands away from each other while keeping your elbows at your sides).
Hold for a second, feeling the stretch and activation in your shoulders and upper back.
Repeat this movement 8-10 times to engage the rotator cuff and scapular muscles, which help improve shoulder stability.

Step 2: Elbows Straight, Up and Down:
Straighten your arms and raise them from your hips to overhead in a controlled manner while continuing to push outward against the resistance of the band.
Lower your arms back down and repeat the movement, maintaining tension in the theraband the whole time.
Perform this 8-10 times, focusing on smooth and steady motion, which will activate the shoulder muscles and help open up your chest, reducing neck and shoulder tension.
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Disclaimer: This video is for educational purposes only. Please consult with your healthcare provider before beginning any new exercise program, especially if you have existing medical conditions or injuries. Practice mindfully, and listen to your body’s limits to avoid injury. The creator assumes no responsibility for injuries or damages resulting from the performance of the exercises in this video.
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#DeskDetox, #PostureCorrection, #ShoulderMobility, #NeckRelief, #TherabandWorkout, #OfficeStretch, #HealthyPosture, #ShoulderStrength, #MobilityMatters, #BloodCirculation, #FitAtWork, #StretchBreak, #NeckAndShoulderHealth, #PostureImprovement, #QuickExercise taken in Cologne, Germany by @movementwithpg_

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2 years ago

How to Perform Malasana with a Pillow and Side Stretch:

Set Up with Support: Begin by placing a yoga pillow or bolster behind you. Stand with your feet slightly wider than hip-width apart, with toes pointing outward.
Lower into a Squat: Slowly lower your body into a deep squat, resting your hips on the pillow for extra support. This allows your body to ease into the pose and helps protect the lower back and knees, making the stretch accessible even if your hips feel tight.
Knee and Elbow Alignment: Bring your elbows to the insides of your knees, pressing them outward gently as you bring your palms together in front of your chest. This helps open the hips further while keeping the spine lengthened.
Add the Side Stretch: To introduce a dynamic stretch, place one hand on the floor next to you. As you inhale, reach your opposite arm up toward the ceiling, rotating your upper body and feeling the stretch along your side. Hold for a few breaths, then switch sides.
Return to Center: After completing the side stretches, come back to the center position with hands in prayer and gradually stand back up.
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Using a pillow in Malasana offers support, especially for those with tight hips or lower back tension. It helps you settle into the squat more comfortably, allowing your body to open up without straining the knees or back. This variation is great for beginners or anyone working on deepening their hip mobility.
Adding side stretches in Malasana not only targets the hips but also opens up the sides of the torso, stretching the obliques and intercostal muscles. This creates a deeper spinal rotation, releasing tension in the lower back while improving flexibility in the upper body.
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This video is for educational purposes only. Please consult with your healthcare provider before beginning any new exercise program, especially if you have existing medical conditions or injuries. Practice mindfully, and listen to your body’s limits to avoid injury. The creator assumes no responsibility for injuries or damages resulting from the performance of the exercises in this video.
#hipmobility #yogaforhips #mobility taken in Cologne, Germany by @movementwithpg_

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2 years ago

⬇️
Stand facing a wall with your feet about shoulder-width apart.
• Wrap a light to medium resistance theraband around your wrists, keeping your elbows bent at 90 degrees.
• Make sure to maintain tension in the band by pushing your wrists outward, activating your shoulder muscles.
2. Wall Walk Movement:
• Place your forearms against the wall with your elbows still at 90 degrees, and your hands at about chest height.
• Begin to walk your hands upward on the wall while maintaining the outward pressure on the band.
• Continue to move your hands up until they are overhead, or as high as your shoulder mobility allows.
• Once you reach the top, slowly walk your hands back down, all while keeping the band taut and your core engaged.
3. Form Focus:
• Keep your core tight and back neutral throughout the movement to avoid arching your lower back.
• Avoid letting your elbows flare out or losing tension in the band as you move.
• Make sure your shoulder blades move smoothly and stay engaged during the entire exercise.

Key Benefits:

• Strengthens the rotator cuff and scapular stabilizers.
• Improves shoulder stability and mobility.
• Helps prevent shoulder injuries and enhances posture.
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Disclaimer:
This video is for educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider before starting any exercise program or if you have any questions regarding a medical condition. Perform exercises at your own risk. Stop immediately if you feel pain or discomfort.
#shoulderstability, #shoulderworkout, #rotatorcuff, #mobilitytraining, #injuryprevention, #physicaltherapy, #theraband, #shoulderexercises, #fitnessroutine, #workoutideas, #stabilitytraining, #strengthtraining, #shouldermobility, #healthyliving, #homeworkout taken in Cologne, Germany by @movementwithpg_

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2 years ago

What Happens When You Use a Mobility Ball for Tension Release?
When you place a mobility ball (like a tennis ball) under a tight or sore muscle, it applies direct pressure to that spot. This is a form of self-myofascial release, a fancy term for loosening up the muscles and the connective tissue (called fascia) that surrounds them.

Here’s how it works step-by-step:

Pressure Targets Tight Spots: When the ball presses into your muscles, it targets areas of tension, also called “knots” or trigger points. These knots can form from things like sitting too long, bad posture, or even stress.

Breaking Up Tight Tissue: By holding the ball on a tight spot or rolling it gently over the area, the pressure helps to “break up” the tension. Think of it like pressing a dough ball to soften it — the ball helps release the tight muscle fibers.

Improved Blood Flow: When you release a tight muscle with a ball, more blood can flow to that area. This fresh blood brings nutrients and oxygen, which help the muscle heal and feel less tight.

Signals to the Brain: When you apply pressure with the ball, it also sends signals to your brain to relax the muscle. Your nervous system tells the muscle to “let go” of the tension, which can help you feel looser and reduce pain.

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Aside from using the mobility ball on your lower or mid-back, there are other key areas where you can try it for tension release, like the piriformis muscle or the upper back (shoulder blade) area.
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Disclaimer:
The exercises and movements demonstrated in this video are intended for general fitness and educational purposes only. Before beginning any new exercise program, it is recommended that you consult with a physician or certified fitness professional, especially if you have a pre-existing medical condition, injury, or other health concerns.
#mobility #mobilityball #musclerelease #lowbackpain #lowbackpainrelief taken in Cologne, Germany by @movementwithpg_

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2 years ago

Want to boost your core and glute strength? Try these 5 bridge variations:

Classic Bridge: The foundation of all bridge exercises, this move targets your glutes and hamstrings while engaging your core for stability. Perfect for beginners and experienced fitness enthusiasts alike.

Frog Bridge: Feet together and knees out, this variation emphasizes the inner thighs and glutes, adding a deeper challenge to your bridge routine.

Single-Leg Bridge: Focus on one leg at a time, working your glutes, hamstrings, and core, while also improving balance and hip stability.

Elevated Bridge: By placing your feet on a box or platform, you’ll increase the range of motion, placing extra emphasis on your hamstrings and glutes for a more intense workout.

Squeeze Bridge: Place a block or ball between your knees and squeeze to engage your inner thighs and core, while maintaining strong glute activation. A great variation to boost stability and control.

Incorporate these bridge exercises into your routine to strengthen your core, glutes, and legs. Remember to focus on form and control for maximum results!

Disclaimer: Always consult with a healthcare or fitness professional before starting any new exercise program, especially if you have pre-existing conditions or injuries. Perform exercises at your own pace and modify them to suit your fitness level to prevent injury.”#CoreStrength #bridge #exercise #glutesworkout #gluteworkout #coreworkout #coreworkouts taken in Cologne, Germany by @movementwithpg_

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2 years ago